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Phase 1 Weeks 1-8
General
Beginner
Machine strength
Plan Details
The Phase 1 Weeks 1-8 routine by evgenov at gmail.com is a 3 day workout plan. It is a beginner level plan to achieve general fitness goals.
This is my routine for now.
Routine detail
Mon
Upper Body A
4 exercises
Dumbbell Bench Press
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Leverage Chest Press
3 Sets x 10 Reps
Wed
Lower Body A
4 exercises
Dumbbell Deadlift
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Kettlebell Goblet Squat
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Fri
Upper Body B
4 exercises
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Machine Inner Chest Press
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
